Thursday 10/8/15

Thursday 10/8/15

Like that.

Warmup

Speed Ladder

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

15 Minutes Handstand Practice

L4 – Practice Cartwheel to Face the Wall Handstand AND try FTW Handstand to Somersault: just like the crow/roll drill last week, tuck your head and roll out of the handstand at the wall; then continue practicing sub-maximal sets of handstand push-ups (not facing the wall, NO KIPPING) AND practice freestanding HS on the turf

L3 – 60 second hold, then HSPU partials or negatives AND practice freestanding HS on the turf

L2 – accumulate 60 seconds total time in handstand hold, pike push-ups with feet on tire or box

L0/1 – practice kicking up to the wall, pike push-ups

***ALL LEVELS: Between sets of HSPU/pikes, practice the HOLLOW/ARCH drill 2-3x

Conditioning

“Crankin Bombs”

15 Minute Limit

Levels 3/4
4 Rounds AFAP
Run 400 Yd
15 Ball Slams
10 Box Jumps

Level 2
3 Rounds

Levels 0/1
3 Rounds
Sub Step Ups where necessary